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Tuesday, March 24, 2015

2 Tips To Get Ripped For The Summer

As summer is getting closer, all serious lifters are shifting into the “get ripped” mode, looking forward to the pool parties, barbeques and beach days, just waiting to take off their shirts and show their rock-solid physiques.

The bulking days are over now, and most people begin their cutting phase by lightening up the weights and performing a higher number of repetitions. Most trainees were told that "heavy weights bulk up the muscle and lighter weights define the muscle"...a mentality that is totally wrong and will only slow down your progress in the gym, making you lose precious muscle mass. 

This strategy might work for some professional bodybuilders who take anabolic steroids and will not lose their muscle even when lowering the weights, but will not work for most trainees. Not only you will lose some muscle mass due to not using the same heavy weights as you did in the winter, but you won't burn the fat either.

The main issue is that you can't spot can't target fat loss from a specific area of your body. Doing 100 sit-ups won't make you burn JUST the belly fat, and doing 30 reps on the bench press will not magically burn fat off your chest or cause your pecs to look harder and more defined.

The only way to “define” a muscle is by lowering your body fat percentage in order to make your muscles more visible...while maintaining your existing muscle mass. If you haven't built a good amount of muscle during the winter, there's no need to start cutting since you won't have much to show after the fat goes away.

There are 2 ways to burn off the unwanted fat:

1. Change Your Diet

Friday, March 6, 2015

Top 5 Bodybuilding Supplements

If you are serious about your muscle building goals and wish to get better and faster results, you should definitely include some supplements in your daily regime. There are thousands of products out there, from hundreds of companies, so we decided to save you the research time and to present you some of the best and most popular bodybuilding supplements, one from each category:

1. WheyProtein - Gold Standard Whey

Proteins are the building blocks of muscle, and whey protein is a great source. Sometimes it's difficult to achieve your daily needs of protein, and that's when protein powders become very useful. They can be consumed immediately after a workout, or each time you don't have the chance of eating a proper meal.

The best and most popular of whey protein powders is the Gold Standard Whey from Optimum Nutrition. It was awarded 9 years in a row as the best product, and it has 24 grams of protein per serving, including 5 grams of BCAA and 4 grams of glutamine. You can buy it here for $29.99 (2 lbs.)

2. Pre-workout Supplement - Cellucor C4 Extreme

To gain the muscle mass you dream of, you need to train hard in the gym and to do this frequently enough (at least 3 times per week). But sometimes you just don't feel like working out and you barely have enough energy to go through the workout. This is where pre-workout supplements come in handy , increasing energy and focus, giving you intense workouts (whether you feel like training or not).

The best selling pre-workout supplement in the US is the C4 by Cellucor. It contains a high quality blend of ingredients, that includes vitamins and minerals, caffeine, beta alanine, creatine, arginine and more. They are carefully chosen to increase energy, mental focus and strength. The C4 is available in many flavors and you can get it for $29.99 at this link.

3. Amino Acids - BSN AminoX

Tuesday, March 3, 2015

The Right Protein Powder for Your Training Needs

Proteins powders are some of the best supplements for building lean muscle, gaining weight, and energising your workouts. But each of these great benefits of protein powder are provided by different types of products. Some protein powders are best taken before a workout, others are more effective for post-workout recovery. So before you go buying a protein powder all willy-nilly, first think about your training goals, and then make an informed decision. 

Protein powders come in three types: whey protein concentrate, whey protein isolate, and casein. Choosing the right protein powder involves an assessment of your training goals. 

What Is Whey Protein?

Whey is a dairy by-product extracted from milk during curdling, a process involved in the making of cheese. Animal milk is made up of about 20% whey protein, while the remaining 80% is made up of casein. Whey is a complete protein sources, covering all nine of the essential amino acids.

Whey Protein Concentrate

Whey protein concentrate is a high protein product that contains as much as 89% protein. Because whey protein concentrate contains lactose and calories, it tends to be more filling. The lactose in this type of protein can make it difficult to digest for people who are lactose intolerant. Due to its lower protein percentage than other types of whey protein, whey protein concentrate is generally cheaper. And although many athletes and bodybuilders will say that whey protein isolate is the better product, whey protein concentrate is great for meal replacement shakes because of its high calorie and fat count. 

Whey Protein Isolate

Tuesday, February 24, 2015

Natural Foods And Herbs That Burn Fat

Losing weight is one of the hardest challenges we face through the course of our existence. The problem is many people can’t lose weight as much as they tried, and sometimes they turn to drastic measures such as dietary supplementation and crash diets. These are all unhealthy ways of losing weight and can destroy your body on the long-term. The surest way of shedding pounds is with proper dieting, and it might surprise you but there are natural foods and herbs that can help out. Here are a few of them:

Green Tea

Green tea is packed with antioxidants, and some experts agree that it is the healthiest beverage on Earth. One particular antioxidant contained in green tea is known as catechin and it has been shown to be effective at speeding the weight loss process. It improves the metabolic rate and has the ability to stimulate the fat burning mechanism. Studies have shown that green tea has the power of boosting metabolism, and that it can help people burn with 4% more calories daily.

Fish Oil

Fish oil is another essential type of food that helps fight fat. The omega 3 fatty acids actually change the way the body works, encouraging the fat burning process to utilise the fat as opposed to storing it for future use. Exercise alone is great for the health, but studies have shown that exercise and omega 3 oils together burn far more fat. There’s even a suggestion that fish oils can reduce cravings. Nutritionists recommend 1000mg – 200mg every day, and the best sources are found in salmon.

Gymnema Sylvestre

Wednesday, February 18, 2015

The Benefits Of Pre-Workout Supplements

Pre-work supplementation prepares the body for a rewarding and strenuous workout routine. They’re more popular now than ever, and it’s because they help the body cope better with intense effort. The ingredients are especially formulated to ramp up endurance and energy levels, thus boosting strength, burning off fat and cranking up muscle growth. 

  • Diminish muscle breakdown throughout training
  • Boost protein synthesis
  • Boost focus and energy
  • Boost metabolic rate
  • Improve nutrient assimilation and delivery
  • Construct a favorable hormonal environment

These improvements are meant for everyone, regardless of their goals when training. An adequate approach to pre-workout supplements will help the body work at its fullest potential in a gym. If you’re serious about exercising and you want to build lean muscle, it is important to pay more attention to nutrition. Pre-workout supplements don’t just improve endurance at the gym. They’re meant to perk up numerous other aspects of a workout routine. 

The Great Importance of Creatine Monohydrate

Creatine is an extremely popular supplement. It maximizes strength, thus boosting energy levels and helping the body to grow. Throughout a workout routine, the body goes through various processes. ATP (Adenosine Triphosphate) makes the muscles contract; sadly, the muscles only store ATP to sustain muscle contraction for a couple of seconds, which means it has to be substituted. The body breaks down creatine phosphate for increased energy, thus replacing ATP deposits. Supplementation benefits endurance and strength. If you take creatine prior to going to the gym, you increase creatine levels inside the muscles; meaning that you will be able to lift heavier weights for extended periods of time.

Taurine and Its Role in Muscle Contraction